Increase muscle mass without weights

Achieving a good body without use of weights or expensive equipment is a simple matter of duplicating the same resistance to the muscle group your working on.

Isometric type exercises can produce enormous results if you put a good routine together and stick to it. Before you begin, don't forget to do some warmups and stretch out those stiff muscles.

No weight lifting equipment needed to build muscle:

* chest press: This produces the same results as dumbell flys. Just find a doorway and stand in a position where you can place an arm on each side of the door jamb wall. With arms slightly bent and standing with a good posture and feet slightly apart and back from jamb, try and squeeze the wall or jamb with your two hands (hold for thirty seconds). Feel the muscles expand? Repeat the process.

* Table Top Presses: Find a counter or table top that will allow you once again, to have your arms at chest level ( You can sit down for this to achieve proper height). You can do this with your arms at an L shape or straight out in front of you. Now simply place your palms on surface and press down as hard as you can, as long as you can. Rest and repeat

* Praying Mantis: Place both your hands together directly in front of you,slightly bent ( like a praying mantis) and press together as hard as you can. While pressing together you can move your arms out and in towards your chest ( sitting down is ok for this exercise ).

* Pushups:: Productive weight free exercise still to this day, for shoulders and upper body. Don't overlook that these can also be done on an angle if you have a problem with formal type pushups. Just find a hard surface that allows you to safely push yourself up and down. A chair actually works well.

Arms:

* Bicep Curls: Place both your elbows tight to your waist and hold out forearms palms up in L shape. Now take one arm and make a fist, placing it in the other palm. Press down while pushing up with the palm arm, keeping elbows tight to body. { Simulate curling dumbbells). Repeat both arms.

* Wall Press: Stand erect and sideways to a solid wall with one of your hips facing wall. Make a fist and place the side of the fist against the wall with your arm straight down. Now move away a lttlle bit so your hips and feet are about 12 in. from wall. Simply press as hard and as long as you can. ( Excellent for triceps and latoid muscles).

Abs:

* Crunches: Another dreaded effective exercise. When done right, you can get great abs. Lay down and bend knees with heel of feet about a 12 in. from your butt To get a full ab workout you want to also work the oblique muscles ( Just to the sides of your abdomen ). Now with hands clasped behind your head, bring yourself straight up slowly and hold about 6 in. off the ground for about 5 seconds. To do obliques, when you lift up, twist your torso slightly to the left and right. Do as many reps as you can.

* ab lifts: These are very effective, but also an easier ab exercise. Lay flat on the ground with your arms at your side. With your legs straight and together, slowly raise your legs up. You can either lift and hold at the point of tension, or slowly raise your legs up and down and move your legs in a circular manner.

Do these exercises three or four days a week for an hour or so and you won't believe the results. Remember to mix in some cardio exercises . Use more cardio than resistance training at first to burn the fat if you are still overweight.

Article Source: Free Content Articles Directory

You can get free routines for your home muscle fitness plan plus fat burning exercises by visiting 6TopSystems.com

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